Plant-based fats -
Omega-3's can be made to some degree by our bodies, but at a low rate, so the consumption of healthy fat sources is recommended to round out our essential fat intake. Not all fatty acids are created equal - there are three different types of fat we consume.
You do not need to avoid saturated fat altogether. Still, in larger doses, it can negatively affect your cholesterol levels and put you at a potentially higher risk for developing heart disease. Most sources of saturated fats are animal-based, so it's easy to keep intake low while following a vegan diet.
There are a couple of sources of vegan saturated fat, like coconut oil. Still, this plant-based saturated fat does not contribute to unhealthy cholesterol levels in the same way as animal sources do. These are the MVP of the fat world and are considered the healthiest of the different fat types.
There are monounsaturated and polyunsaturated fats, both of which offer incredible health benefits. Foods containing unsaturated fat can lower bad cholesterol, maintain crucial body cells, and have an antioxidative effect on the body.
Vegan foods high in fat tend to contain mostly unsaturated fat, primarily found exclusively in plant sources, like olive oil. Trans fats naturally occur in minimal amounts in some animal products. Artificial trans fats, on the other hand, are fats made by adding hydrogen to vegetable oil to solidify it.
Trans fats are dangerous for our health, increasing bad cholesterol and heart disease risks. The FDA currently bans trans fats in American food products.
As we now know, not all of the fat types are healthy fats. Here's an ideal breakdown of a vegan's dietary fat intake:.
There are plenty of pros and cons to being a vegetarian ; a whole, plant-based diet is already naturally lower in saturated fats, mostly from animals. Vegans will have an easier time balancing their fat levels by concentrating on including high-calorie vegan foods to increase unsaturated fats.
Dietary fat helps support many of our bodies' functions. Here are a few of the most important reasons to consume healthy fat:.
The recommended intake for dietary fat isn't a specific, measured amount but a proportion of the calories you eat. Plant-based omegas and unsaturated fats are easier to find than you might think. Here is a list of the tastiest plant-based fat sources that will keep you satiated and benefit your body.
Avocados are some of the best high fat vegetables out there. They are also high in gut-healthy fiber, weighing in at 21 grams and 9 grams, respectively. They contain monounsaturated fat and a ton of oleic acid, which reduces heart disease risks, lowers bad cholesterol, and increases good cholesterol.
This nutrient-dense superfood is delicious in fresh guacamole, sliced on toast with a drizzle of olive oil, and even mashed with cocoa and maple syrup for a sweetly decadent vegan chocolate mousse.
Nuts and seeds are many of the most nutrient-dense foods available to us, not only for their high healthy fat content but also for protein and fiber, which helps keep your gut functioning well.
Walnuts are a great plant-based source for essential omega-3 fatty acids, and chia seeds have high levels of calcium, potassium, magnesium, and added prebiotic benefits to help your digestion even further. Nut butter is an excellent source of added fats in a vegan diet.
Your best choice is natural nut butter that doesn't contain added sugars. Eat a handful of your favorite nuts or seeds, slather your toast in nut butter, or make pudding out of chia seeds to increase your healthy fat intake.
Olive and coconut oils are both high-calorie, healthy fast food that can be used in moderation to up your unsaturated fat intake. Both oils have antioxidant, anti-inflammatory effects on the body, and coconut oil contains lauric acid, helping lower cholesterol and aid weight loss.
Olive oil doesn't perform well under heat - it has a relatively low smoke point and releases toxic compounds when overheated. Use it as a drizzle on salads and other foods that don't need high heat. When you're cooking, opt for coconut oil, as it can withstand the high heat of the oven or stovetop without degrading.
Eating chocolate might be the tastiest way for vegans to increase their healthy fat consumption. The best chocolate to eat is pure cacao nibs, crumbled pieces of the cacao plant's dried beans.
Cacao is high in monounsaturated fat and antioxidants, so use these morsels in smoothies or baking. You can also eat a square or two of the darkest vegan chocolate bar you can find, which will contain the highest levels of cacao.
Some of the vegan's best food options with healthy fats are soy-based. Soy is high in omega-3 fatty acids and a great source of other vitamins and minerals, like calcium and B vitamins.
All soy-based products, like tofu or soy milk, offer the same benefits as soybeans themselves, as well as a whack of plant-based protein, which is always helpful for vegan dieters.
We've already mentioned coconut oil and its many impressively healthy properties. The rest of the coconut is full of nutrition, too, from full-fat coconut milk to flakes and coconut meat.
Capric and lauric acids support immune system function, and coconut products leave you feeling more satiated than other healthy fats, which aids weight loss. Per 15g tablespoon, hemp seeds contain 15g of total fats and almost 10g of protein. The liquid from cacao beans can be used to make cacao butter, which contains both saturated and unsaturated fats.
However, cacao powder , which is a by-product of roasting cacao beans, is high in monounsaturated fats. Cacao powder is high in antioxidant properties, which may help to fight inflammation within the body. Two tablespoons 30g of cacao powder contains 3. Avocados are high in monounsaturated fats, which can be utilised to reduce LDL levels and increase HDL levels.
Avocados are also a source of potassium, folate and fibre — all of which are important nutrients. Avocado oil is sometimes used as an alternative to cooking with coconut oil or olive oil. Half a medium avocado is usually considered to be a portion size, which is roughly g.
One portion of avocado contains just under 20g of total fat, over half of which is made up of monounsaturated fats 12g. Tahini also contains antioxidant properties and is high in calcium, a nutrient especially important in vegan diets. Tahini is made from pressed sesame seeds and is an essential component of hummus.
A 15g tablespoon of tahini contains 8. Olive oil is a staple in the Mediterranean diet, which is cited as one of the best ways to eat to protect heart health.
Typically, extra-virgin olive oil is used raw, in dressings and as a drizzle over food to enhance flavour.
Regular olive oil can be heated to higher temperatures than extra-virgin olive oil, so is more commonly used for cooking. Olive oils are high in unsaturated fats, especially monounsaturated fats. It also contains 2g of saturated fat, as well as 1g of polyunsaturated fats containing essential amino acids.
This article is for educational purposes only and should not be used as a substitute for medical advice. If you have any concerns about your health or diet, please contact your GP or other relevant healthcare professional. In summary, fat is an essential component of a healthy diet; we should aim to increase intake of unsaturated fats, including monounsaturated and polyunsaturated fats.
Saturated fats can be damaging to health, and it is recommended to have no more than g per day. There is no one-size-fits-all when it comes to fat intake. However, it is important to include some fats within the diets, not only for their own nutritional benefits, but also for the absorption of fat soluble vitamins and minerals.
For more expert nutrition advice, plant-based recipes, and exclusive offers, join our mailing list. Plant-based sources of fats are generally high in unsaturated fats, whilst being low in saturated fats.
Examples of this include avocados, nuts and nut butters, seeds, and olive oil. Try to include fats that are predominantly unsaturated fats, including both monounsaturated and polyunsaturated.
Try to reduce consumption of saturated and trans fats, as these are high in the types of cholesterol associated with negative effects on health. However, some plant-based fats do contain small amounts of saturated fat, but this is generally balanced out by unsaturated fat content.
Public Health England. Government Dietary Recommendations [internet]. Aug Available from:. Fat: the facts [internet]. Apr Kalja P, Sharma A, Sood D. Flaxseed — a potential functional food source.
J Food Sci Technol. Harvard School of Public Health. Coconut oil [internet]. Unknown date. Reister E, Belote L, Leidy H.
The benefits of including humus and hummus ingredients into the American diet to promote diet quality and health: a comprehensive review [internet]. Arya S, Salve A, Chauhan S. Peanuts as functional food: a review. Foods Standards Agency. Cambridge: Royal Society of Chemistry. Kulczynski B, Kobus-Cisowaska J, Taczanowski M, Kmiecik D, Gramza-MIchalowska A.
The chemical composition and nutritional value of chia seeds — current state of knowledge [internet]. Rachel is a qualified Associate Nutritionist ANutr who holds an MSc in both Applied Human Nutrition and Physician Associate Studies.
Over the last year, Rachel's been working as a freelance nutrition writer and coach, with her areas of interest including weight loss and specialist dietary requirements. As well as this, she's contributed towards published research on weight loss, and is currently studying the role of plant-based diets in health-conscious individuals.
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